Rotger Elite Performance

Rotger Elite Performance Coach Jason Rotger MSc. Exercise science - certified strength coach, PT , and nutrition specialist

09/06/2026

If you’re ready to take the guess work out of your sprint training

Comment “sprint” and I will send you a 12 week sprint + weight training plan

For Labor Day weekend only🙌🏼

Life’s been good latelyLourdes Volleyball finishing up their final summer sessions in prep for season🙌🏼Lifetime PR of 33...
09/05/2026

Life’s been good lately

Lourdes Volleyball finishing up their final summer sessions in prep for season🙌🏼

Lifetime PR of 33” vert

Twin girls coming in 2027❤️

One of my online baseball athletes went from a 6.9 to 6.6 in his 60yd dash

One of my collegiate track athletes ballin out and getting 3rd in the world for U20

290 1 block bench press, 315 soon!!

Prepping the fittest athletes in the world for World Fitness Project

Making training fun, adding time to push speed and competition

Someone asked me about training rotational power - this is my favorite

Killing 2 birds with one stone - wall sits + plank, this actually make the plank 10x harder

Cleans have reentered the APEX | ATHLETICISM IS THE SPORT™️ training plan, about 8 weeks left at this point🙌🏼

Triple PR on 10m accel

1.73 before this and today went 1.68 to 1.67 to 1.63 in the same day

Moved apartments, we officially have a patio and blue loves it

Another lifetime PR!! 34.5”

I have the best wife in the world Nicole Rotger

Went on a cruise the the Bahamas

1st ever cruise, 1st time in the Bahamas. We will be doing both again soon

I was told “take a photo of it for memory, you’ll never bench again”Here I am 3 years later training to be the strongest...
09/04/2026

I was told “take a photo of it for memory, you’ll never bench again”

Here I am 3 years later training to be the strongest I’ve been in my life

If you’re currently dealing with pain and have goals you’re training for

DM me and I’ll be happy to help you train around it‼️

Pain doesn’t mean to stop, it means something needs to change

09/02/2026

I’ve PRd my approach vert and 40yd sprint 3 weeks in a row now😳

Mondays: 6x10m kneeling then
2x10,20,30m 2pt start

The lift after is single cleans paired with…

Approach jumps: 4x3

Tuesdays are bro workouts - get that pump!

Banded pushups are underrated for lockout strength

Weds - start the day with 2x5 UH forward and backward throws!

Followed by 2x5 into sand(reduce landing impact)

Into 800, 400, 200

800 Easyish - 400 mile pace - 200 faster pace

Thursday is rest day then Friday send it

10m flys + short accels to warm up
- first fly day in a month

4x3 approach jumps

Hit a PR of 34.5” - that’s 5.5” higher from 13 weeks ago

Into 3x4 TBDL with a 0.28m/s cutoff

Saturday is upper strength

I was fried today so did 5x3 @ 80% and tried moving it faster each set

3x3 with a dropset Amrap

5x5 dips - get those triceps strong!

Keep those shoulders healthy !!

2-3x15

08/31/2026

When I first started sprint training I constantly had the question of:

1. Is what I’m doing enough?
2. Why doesn’t sprint training feel hard, does that mean I’m not improving?
3. Do I need to change my workouts week to week?

To answer:
1. If you copy this workout, yes it’s enough

2. Sprint training trains the creatine - phosphagen system which means no acidity(burn or fatigue) but will be a different kind of tiring

3. No, changing workouts can actually slow progress, I like to keep it 95% identical week to week, to truly maximize the results before changing it

Or if you comment “I’m in” I’ll send you the invite to my online sprint group where I’ll coach you personally🙌🏼

Address

Davie, FL

Telephone

+19548228510

Website

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